Table of Contents
How to Use Reps in Reserve in Fitbod
Exertion Rating on the Apple Watch
Reps in Reserve: Frequently Asked Questions
How should I choose my RiR rating?
How does RiR affect my future workouts?
Can I change my RiR rating after logging it?
Does RiR apply to all exercises?
Overview
Reps in Reserve (RiR) is a method used to measure exertion during strength training. It represents the number of additional reps you could have performed before reaching failure. This helps you gauge workout intensity and adjust your training for optimal progress.
For example, if you complete a set of squats and feel like you could have done two more reps before failure, your RiR would be 2.
How to Use Reps in Reserve in Fitbod
Fitbod allows you to track RiR for each exercise, helping you fine-tune your training intensity.
Logging RiR in Your Workout
- Complete Your Set – Perform the exercise as prescribed.
- Assess Your Effort – After your last rep, consider how many more reps you could have performed before failure.
- Enter Your RiR – When prompted, select the number of reps you had in reserve.
- Adjust as Needed – Fitbod will use this data to refine future workout recommendations.
Understanding RiR Ratings
| RiR Value | Definition | Training Intensity |
| 4+ RiR | Very easy, far from failure | Light effort, warm-up sets |
|
3 RiR |
Moderate effort | Good for endurance and volume training |
| 2 RiR | Challenging but controlled | Ideal for hypertrophy (muscle growth) |
| 1 RiR | Near failure | Strength-focused training |
| 0 RiR | Completely failure | Max effort, not sustainable every set |
Exertion Rating on Apple Watch
Exertion ratings on Apple Watches will be the same as the exertion ratings on iPhones. They will pop up if you have not modified your recommended workout. They will not appear, however, if your phone is open. If your phone is locked or Fitbod is running in the background exertion ratings will appear on your watch.
Why Use Reps in Reserve?
- Improves Training Accuracy – Helps you avoid overtraining or undertraining.
- Enhances Progression – Fitbod adjusts weight and reps based on your RiR input.
- Reduces Injury Risk – Encourages proper fatigue management.
Reps in Reserve: FAQ
How should I choose my RiR rating?
Use your highest-effort set or the last set of an exercise to rate your exertion.
How does RiR affect my future workouts?
Fitbod uses your RiR data to adjust weight and reps for future sessions. If you consistently report high RiR, the app may increase weight or reps to challenge you more.
Can I change my RiR rating after logging it?
Yes! You can edit your RiR in your workout Log if you need to make adjustments.
Does RiR apply to all exercises in my workout?
RiR is primarily used for strength-based exercises. It is not applicable to distance-based movements (e.g., sled pushes) or certain timed exercises.